Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Kate (K-Train) Leal]

Date: Tuesday 25th Aug 2009

WOD: 10 wall balls
10 burpees
10 16kg kbs
AMRAP 20minutes

Result: 9 rounds and 2 swings (0 tears, much sweat)

[Kate (K-Train) Leal]

Date: Wednesday 26th Aug 2009

WOD: Snatch and Dash
3 rounds for time:
500m row
21 sng arm snatches (12kg)
12 burpee pull-ups

Result: 22.19mins (non stop sweat and a cardio cough)

[Kate (K-Train) Leal]

Date: Thursday 27th Aug 2009

WOD: Cindy
5 pull ups
10 push ups
15 squats
AMRAP 20 mins

Result: 15 Rounds, 2 Chins (blood and blisters)

[Kate (K-Train) Leal]

Date: Thursday 27th Aug 2009

WOD:
5 rounds
5xback squats

Result: 1: 40kgs, 2: 45kgs, 3: 50kgs, 4: 60kgs, 5: 65kgs (unbroken and more than body weight)
Red imprint of bar on upper back, tingly bum, wobly legs

[Dan]

Is that after you did Cindy?
Massive.

[Kate (K-Train) Leal]

well cindy was at 6am cause i didnt have to start work until 7.30am today, then i did the back squats at 9am with many spectators lol

[Kate (K-Train) Leal]

Date: Saturday 29th Aug 2009

WOD: Murph
1.6km run
100 pull ups
200 push ups
300 squats
1.6km run
For time

Result: 52mins (used the kids monkey bars for chin ups and almost got speared with a javalin down at the little athletics track where i was told "oh aren't you a big girl now")...now who wants to stick their elbow into my broken areas?

[Kate (K-Train) Leal]

Date: Monday 31st Aug 2009

WOD: Nicole
400m run
max chin ups
AMRAP 20mins

Result: 39 chins (4,5,6,6,5,4,5,4), 3300m of running (8 x 400 +100)
Calves = ruined

[Kate (K-Train) Leal]

Date: Monday 1st Sept 2009

WOD: Max Front squat

Result: 55kgs (PB )

[Kate (K-Train) Leal]

Date: Weds 2nd Sept 2009

WOD:
21,15,9
Handstand pushups (first ever attempted - may have pulled bum muscle after stacking it off the wall)
Ring dips (band used)
Pushups (need work!)
Result: 25.45mins (arnold pump on and currently icing bum)